Hello, Lovely!
Let's talk carrots! 
Did you know that baby carrots are not naturally occurring?
Some baby carrots are washed in chlorine to clean bacteria off of them. This is not good for your body and can have negative side effects, so that is why I choose to buy organic carrots. Whole carrots are my favorite, but you will also find organic baby carrots in my fridge.
- 🌿 Nutrient-rich skin – When you wash but don’t peel your carrots, you’re keeping powerful compounds right where they belong. Many nutrients are in the skin and just beneath it—helping repair the DNA of damaged cells.
- ⚖️ Hormone balancing – Raw, whole, unpeeled carrots have special compounds in their skin that support healthy hormone balance by helping your body eliminate excess estrogen naturally.🥕 Clean nourishment – Choosing organic means you get all these benefits without the pesticide residues or chemicals often found in conventional carrots.
Take a look at all these benefits:
What if I don’t have access to organic foods?
You can have non-organic. It is a personal choice based on what we are comfortable consuming. If you can't get organic, it's ok! It's better than eating junk food.
But bear in mind that they do not have the same healing benefits as organic carrots do.
Have you tried HAIRY carrots?
The fiber-y hairs found on hairy carrots help sweep away dirty estrogen, so it doesn't get reabsorbed and lead to hormonal imbalance.
To get all the hormone benefits out of this hormone-balancing veggie, buy organic, hairy and don't peel or cook them.
Don't worry, I have some great recipes for you to try.
Roasted Carrots with Greek Yogurt Cucumber Dip:
For the dip:
Make the dip:
In a small bowl, stir together Greek yogurt, cucumber, honey, lemon juice, garlic powder, and a sprinkle of Tajín. Adjust seasoning to taste.
Serve: Plate the roasted carrots warm and serve with the cool cucumber-yogurt dip on the side.
Here is a super healthy recipe that is quick and easy for cucumber, but you can do the same with carrots.
Roasted Carrots with Greek Yogurt Cucumber Dip:
For the carrots:
4–5 carrots, peeled and cut into sticks
1 tsp honey
1 tsp olive oil
½ tsp smoked paprika
Pinch of cayenne pepper
Salt and black pepper, to taste
1 tsp honey
1 tsp olive oil
½ tsp smoked paprika
Pinch of cayenne pepper
Salt and black pepper, to taste
For the dip:
1 cup plain Greek yogurt
¼ cup finely chopped cucumber
1 tsp honey
Juice of ½ lemon
Pinch of garlic powder
Tajín seasoning, to taste
¼ cup finely chopped cucumber
1 tsp honey
Juice of ½ lemon
Pinch of garlic powder
Tajín seasoning, to taste
Directions:
Prepare the carrots:
Preheat oven to 400°F (or air fryer to 375°F).
In a bowl, toss carrot sticks with olive oil, honey, smoked paprika, cayenne, salt, and pepper until evenly coated.
Spread on a baking sheet (or place in air fryer basket) in a single layer.
Roast for 20–25 minutes in the oven, or 15–18 minutes in the air fryer, until tender and lightly caramelized.
Preheat oven to 400°F (or air fryer to 375°F).
In a bowl, toss carrot sticks with olive oil, honey, smoked paprika, cayenne, salt, and pepper until evenly coated.
Spread on a baking sheet (or place in air fryer basket) in a single layer.
Roast for 20–25 minutes in the oven, or 15–18 minutes in the air fryer, until tender and lightly caramelized.
Make the dip:
In a small bowl, stir together Greek yogurt, cucumber, honey, lemon juice, garlic powder, and a sprinkle of Tajín. Adjust seasoning to taste.
Serve: Plate the roasted carrots warm and serve with the cool cucumber-yogurt dip on the side.
Pro Tip:
If you're not a carrot lover, just toss it into the blender and hide it in a protein shake.
If you're a chip lover or a crunchy lover, eat organic carrots with sea salt for a snack.
Carrots are a great food to incorporate into your Trim Healthy eating plan.
Raw organic carrots can fit into any THM fuel setting except Deep S.
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If you are interested in learning more about vegetables and how to eat them for maximum healing, I encourage you to join Veggie Boost!
Remember if you have any questions, you are more than welcome to contact me!
Blessings,
Charity
Meet jicama -- a crisp, slightly sweet root vegetable that's as refreshing as an apple, as versatile as a potato and packed with nutrients your body will love! It is a prebiotic food for bacteria to make them strong and mighty. It will make those good microbes grow and multiply like crazy. Jicama has a natural source of a soluble fiber called inulin. Inulin is one of the best prebiotics, which are essentially "food" for the beneficial bacteria in your gut. When these microbes feed on inulin, they grow stronger, multiply and help maintain a healthy gut environment.
Are you ready to give these microbes something to cheer about??
Join me in slicing up jicama and start crunching our way to a happier, healthier gut!
Jicama is a fuel pull veggie on the Trim Healthy Plan, but does have some carbs, so watch your amounts when eating S or FP meals.
Uncooked jicama tastes like a slightly sweet, starchy apple, so pair it with some sea salt and almond butter!
Sprinkle some nutritional yeast on it.
Spritz or soak in lemon juice and add some Tajin.
How about trying it with Gentle Sweet and cinnamon?
Or dip it in guacamole!
Cooked jicama remains a bit crunchy, but otherwise will taste like whatever you season it with, so you can make fries with it!
Cubes and curly read for fries
Cubes and curly read for friesHave you tried jicama fries yet?
Jicama peeled, sliced, and parboiled for eight minutes. Then tossed in olive oil and spices and roast at 400 degrees for 40 minutes. 
Jicama hash browns seasoned with a homemade creole seasoning before frying in unrefined coconut oil and then added salt after.
These would also be perfect if you needed a crispy topping for something.
Have you seen these in the store?
Did you know you can get Jicama wraps? They sell it a Trader Joe's. Did you know they are great for GF tacos? These will get slimy if not used right away.
Eggs, peppers, and jicama with real salt.Jicama takes on the flavors you pair it with, so you can cut it up, add some water to your jar or dish to keep crisp in the fridge and even add a scoop of baobab for more health benefits.
I would love to hear how you eat your jicama or if this inspired you to try it for the first time.
If you found this helpful and would like more veggie lessons, you're invited to see more in my Veggie Boost that debuts 34 veggies just like this!
Loving your gut microbiome with you,
Charity
I'm FLOORED!!
I’m 50 Years Old… and I Just Learned How to Pee Correctly 
I am FLOORED. 
I just found out that I’ve been peeing wrong my entire life—and that it actually matters. No one ever told me that how I pee could affect my pelvic floor, bladder health, and even contribute to future issues like leaking or prolapse.
I’m floored that this isn’t common knowledge for women. And I’m fired up to keep learning, sharing, and doing what I can to help others avoid the struggles that come from simply not being informed.
It’s not too late. Now that I do know, I’m excited and hopeful for what this means for my future pelvic health and beyond. One simple shift at a time. It is never too late! There is always hope, no matter where you are at.
This information is coming from --
This book has been the hardest read for me because it's so personal and uses words I have never said out loud, but as I get older, I want to be wiser and do the uncomfortable things. I feel sad that I never taught my daughter how to pee correctly. I am encouraged as I have two granddaughters that need to learn. One is two and so God's timing is perfect for her and her baby sister!I will share from the book how to pee correctly because I love you!
1: Sit down (don't squat)
2: Place your feet on the floor
3: Lean forward
4: Rest your forearms on your knees
5: Feel your pelvic floor relax
We are a week into the book and there is a lot to learn yet --
how to poop
prolapse
peeing your pants
sex
birth
postpartum
menopause
Taming the tinkler with you,
Love,
Buckwheat is BEAUTIFUL! But you have to prepare it correctly for it to be on plan.
Let's look at what it is and how you should prepare it.
Where does Buckwheat fit into the Trim Healthy plan?
How do you soak or sprout buckwheat?
Place buckwheat into a glass container. Cover with water.
After letting it sit all day or night, place it in a colander and rinse away the slimy starch water.
It's now soaked, but let's leave it in a colander to sprout it a little.
Leave in a colander after rinsing, drain the water out, and place on a plate overnight. Rinse in the morning and rinse at night. On the third day, the seeds should appear to pop and grow a tiny, tiny, tiny tail. It's ready! Don't let them grow long tails.
You can make Buckwheat oatmeal after the first soak and rinse.
Here is how I made Nested Buckwheat. I encourage adding protein when making this breakfast and don't exceed the 45g carb limit for this E meal. I suggest 1/3 cup of raw buckwheat which would give you a cup of cooked buckwheat. You'll stay in the 45g carb range if you use a few berries.
Do you love Cream of Wheat cereal?
That’s the beauty of Trim Healthy, you don't have to give up wheat. It’s not the number of carbs they're concerned about, it’s how the wheat is prepared that makes cream of wheat off-plan.
Wheat itself isn’t off-plan, but it has to be:
1. In whole grain form, meaning the outer bran should not be removed,
2. If it’s ground up it needs to be either soaked, sprouted, or soured. This lowers the GI response of your body to the wheat and makes it gentler on your blood sugar.
Cream of wheat is typically made from super refined wheat that has had the outer hull removed before being cut up into itty bitty pieces. This increases the blood sugar response to the cereal.
Let me introduce you to Cream of Buckwheat THM style which is way healthier!
Cream of Buckwheat from Trim Healthy Table page 357.
1. Made from a whole grain.
2. Typically soaked overnight to help increase it’s digestibility.
Cream of Buckwheat with berries and Earth Milk from THC to get my greens in.
Do you love cereal or granola?
You're in for a real treat with Crunch Alive Granola, an S Helper from Trim Healthy Mama's original book, page 235.
Let's gather your supplies. Here's an example of what I put in my granola:
In the bar pan before baking.
I put them in one cup S helper servings in glass Mason jars for quick meals where I can add protein and berries. Put in fridge.
Crunch Alive Granola as a meal served over Fage Greek yogurt, cinnamon, sweetener, berries and Earth Milk for greens. S-HelperIf you’re gluten-free and want something different for breakfast, or if you’re a purist looking to recreate cream of wheat, the Cream of Buckwheat recipe in THT makes a healthy and yummy replacement. Buckwheat isn’t an actual grain, but a seed like quinoa, and is rich in vitamins, and minerals and, like oatmeal, contains a small amount of protein, so the blood sugar spike is minimal. It’s rich in fiber which helps keep your colon healthy, and feeds the good bacteria to help keep bloating down. I find buckwheat groats in bulk at my local health food store, but it can be ordered online as well. And just so you’re aware, in order for buckwheat flour to be used with THM, it needs to be soured, think sourdough, or sprouted to be used on plan. Buckwheat contains the same antinutritive properties that wheat berries do, so sprouting the groats prior to making flour or souring the flour makes those important vitamins and minerals more absorbable in the body.
Have you ever tried buckwheat? Hit reply and tell me how you used it or if you're totally new to it.
I would love to know -- did this email help you understand buckwheat better? If you learned even one new thing, would you reply and let me know what stood out? Your feedback means the world to me.
Blessings,
